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When you need an easy and comforting dinner idea, make one of these meals tailored to help those with insulin resistance meet their nutrition goals. From zesty casseroles to flavorful one-pot wonders, each recipe is made withsodium-conscious ingredients and low counts of saturated fatto align with adiabetes-appropriate eating pattern. Plus, these quick, 30-minute dishes are packed with delicious ingredients like broccoli, citrus and snow peas to add tasty seasonal flavors to your evening meal. Recipes like our Broccolini, Chicken Sausage & Orzo Skillet and Seared Scallops with White Bean Ragu & Charred Lemon are so good, they’ll become staples in your winter dinner rotation.
01of 18Broccolini, Chicken Sausage & Orzo SkilletWe love this quick skillet meal for busy evenings. The sausage and orzo simmer together in chicken broth, resulting in a creamy, risotto-like dish in under 30 minutes.View Recipe
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Broccolini, Chicken Sausage & Orzo Skillet
We love this quick skillet meal for busy evenings. The sausage and orzo simmer together in chicken broth, resulting in a creamy, risotto-like dish in under 30 minutes.
View Recipe
02of 18Chhole (Chickpea Curry)This healthy Indian recipe is a flavorful chickpea curry that you can make in just 20 minutes. Also called chana masala, this dish is a comforting and delicious dinner.View Recipe
02of 18
Chhole (Chickpea Curry)
This healthy Indian recipe is a flavorful chickpea curry that you can make in just 20 minutes. Also called chana masala, this dish is a comforting and delicious dinner.
03of 18Seared Scallops with White Bean Ragu & Charred LemonThis recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled “dry.” Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor.View Recipe
03of 18
Seared Scallops with White Bean Ragu & Charred Lemon
This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled “dry.” Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor.
04of 18Chicken & Spinach Skillet Pasta with Lemon & ParmesanThis one-pan chicken pasta combines lean chicken breast and sautéed spinach for a one-bowl meal that’s garlicky, lemony and best served with a little Parm on top. I call it “Mom’s Skillet Pasta,” and she called it “Devon’s Favorite Pasta.” Either way, it’s a quick and easy weeknight dinner we created together and scribbled on a little recipe card more than a decade ago, and it remains in my weekly dinner rotation to this day. It’s a simple dinner the whole family will love.View Recipe
04of 18
Chicken & Spinach Skillet Pasta with Lemon & Parmesan
This one-pan chicken pasta combines lean chicken breast and sautéed spinach for a one-bowl meal that’s garlicky, lemony and best served with a little Parm on top. I call it “Mom’s Skillet Pasta,” and she called it “Devon’s Favorite Pasta.” Either way, it’s a quick and easy weeknight dinner we created together and scribbled on a little recipe card more than a decade ago, and it remains in my weekly dinner rotation to this day. It’s a simple dinner the whole family will love.
05of 18Kale & Avocado Salad with Blueberries & EdamameBursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.View Recipe
05of 18
Kale & Avocado Salad with Blueberries & Edamame
Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.
06of 18One-Pot Garlicky Shrimp & BroccoliPhotography: Kelsey Hansen; Food Styling: Greg LunaShrimp and broccoli cook quickly in this easy, one-pot recipe, making it perfect for busy weeknights. Serve this healthy shrimp recipe over whole grains or rice.View Recipe
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One-Pot Garlicky Shrimp & Broccoli
Photography: Kelsey Hansen; Food Styling: Greg Luna
Shrimp and broccoli cook quickly in this easy, one-pot recipe, making it perfect for busy weeknights. Serve this healthy shrimp recipe over whole grains or rice.
07of 18Anthony Anderson’s One-Pot Buffalo Chicken Mac & Cheese with BroccoliPhotographer: Fred Hardy, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine KeelyThis easy one-pot mac & cheese recipe gets an extra boost of protein from chicken. Buffalo sauce adds spicy tang—look for one without added sugar, like Frank’s RedHot.View Recipe
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Anthony Anderson’s One-Pot Buffalo Chicken Mac & Cheese with Broccoli
Photographer: Fred Hardy, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely
This easy one-pot mac & cheese recipe gets an extra boost of protein from chicken. Buffalo sauce adds spicy tang—look for one without added sugar, like Frank’s RedHot.
08of 18Chicken Piccata CasserolePhotographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer WendorfThis protein-packed chicken piccata casserole brings all the flavors of classic chicken piccata together in one dish. It’s the easiest piccata you’ll ever make—no dredging or sauce required! Cooking the lemon slices in butter mellows their bite and helps jump-start the lemony flavor of the dish while helping the butter get a little brown, bringing some nuttiness to the dish.View Recipe
08of 18
Chicken Piccata Casserole
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
This protein-packed chicken piccata casserole brings all the flavors of classic chicken piccata together in one dish. It’s the easiest piccata you’ll ever make—no dredging or sauce required! Cooking the lemon slices in butter mellows their bite and helps jump-start the lemony flavor of the dish while helping the butter get a little brown, bringing some nuttiness to the dish.
09of 18Weeknight Lemon Chicken Skillet DinnerJustin WalkerThis one-pan chicken dinner doesn’t get much easier, or more satisfying. In just half an hour, you can have a complete meal on the table that doesn’t require loads of dishes afterwards. We call for tender haricots verts because they’re quick cooking; traditional green beans likely won’t be tender enough after the brief cooking time at the end. If that’s all you have on hand, steam them first, and then add them to the pan for the final step. Serve this hearty chicken and potatoes dinner with a simple side salad to sneak in another serving of veggies.View Recipe
09of 18
Weeknight Lemon Chicken Skillet Dinner
Justin Walker
This one-pan chicken dinner doesn’t get much easier, or more satisfying. In just half an hour, you can have a complete meal on the table that doesn’t require loads of dishes afterwards. We call for tender haricots verts because they’re quick cooking; traditional green beans likely won’t be tender enough after the brief cooking time at the end. If that’s all you have on hand, steam them first, and then add them to the pan for the final step. Serve this hearty chicken and potatoes dinner with a simple side salad to sneak in another serving of veggies.
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30-Minute Mini Meatloaves with Whipped Cauliflower & Green Beans
Ali Redmond
11of 18Ginger Beef Stir-Fry with PeppersJacob FoxThis vibrant, colorful dish is great for those who love a little heat. Adjust the amount of chile-garlic sauce according to your preferred heat level. To smash ginger, use the side of a chef’s knife or the flat bottom of a sturdy mug. Serve with rice, if desired.View Recipe
11of 18
Ginger Beef Stir-Fry with Peppers
Jacob Fox
This vibrant, colorful dish is great for those who love a little heat. Adjust the amount of chile-garlic sauce according to your preferred heat level. To smash ginger, use the side of a chef’s knife or the flat bottom of a sturdy mug. Serve with rice, if desired.
12of 18Grilled Chicken with Farro & Roasted CauliflowerYou can find farro in most grocery stores, near the rice. If you can’t find farro, you can use wheat berries or brown rice instead; cook according to package directions.View Recipe
12of 18
Grilled Chicken with Farro & Roasted Cauliflower
You can find farro in most grocery stores, near the rice. If you can’t find farro, you can use wheat berries or brown rice instead; cook according to package directions.
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One-Pot Garlicky Shrimp & Spinach
14of 18Easy Pea & Spinach CarbonaraFresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don’t get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.View Recipe
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Easy Pea & Spinach Carbonara
Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don’t get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.
15of 18Lemon & Panko-Crusted SalmonJacob FoxMayonnaise helps the dill-infused panko crust stick to salmon fillets in this ultra-quick recipe. A squeeze of lemon along with the mayo adds tanginess to the crispy crust.View Recipe
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Lemon & Panko-Crusted Salmon
Mayonnaise helps the dill-infused panko crust stick to salmon fillets in this ultra-quick recipe. A squeeze of lemon along with the mayo adds tanginess to the crispy crust.
16of 18Salmon Fried RicePhotographer: Jen Causey, Food Stylist: Chelsea ZimmerThis salmon fried rice is a great way to use leftover salmon. Using frozen vegetables keeps prep work to a minimum. Sriracha gives this quick stir-fry a nice touch of heat.View Recipe
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Salmon Fried Rice
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer
This salmon fried rice is a great way to use leftover salmon. Using frozen vegetables keeps prep work to a minimum. Sriracha gives this quick stir-fry a nice touch of heat.
17of 18Stir-Fried Clams with Snow PeasPhotographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyBright green and crispy snow peas combine with clams in this quick and easy stir-fry. Brown rice at the bottom of the bowl soaks up the sweet and savory sauce. Feel free to swap out the rice for rice noodles or udon to change things up!View Recipe
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Stir-Fried Clams with Snow Peas
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Bright green and crispy snow peas combine with clams in this quick and easy stir-fry. Brown rice at the bottom of the bowl soaks up the sweet and savory sauce. Feel free to swap out the rice for rice noodles or udon to change things up!
18of 18Creamy One-Pot Penne Primavera with ShrimpAli RedmondJust as its name suggests, you only need one pot to make this satisfying pasta dish featuring fresh spinach, red bell pepper and broccoli, along with a generous portion of shrimp. To make the light, creamy sauce, residual pasta water is cleverly combined with Parmesan cheese.View Recipe
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Creamy One-Pot Penne Primavera with Shrimp
Just as its name suggests, you only need one pot to make this satisfying pasta dish featuring fresh spinach, red bell pepper and broccoli, along with a generous portion of shrimp. To make the light, creamy sauce, residual pasta water is cleverly combined with Parmesan cheese.
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